WOD: 11/14/19

Skill/Stability/Strength
1) EMOM x 5: Seated Dynamic Box Jumps: x 3 reps
– same height or slightly higher than last week.

2) EMOM x 8
Tempo Deadlift: 8 x 2
– Fast Up, 4 Second Descent, reset between reps
– Heavier than last week

Conditioning
For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

*10:00 Cap

Extra Credit 
1) Banded Alphabets x 3 sets each side.

2) EMOM x 5: Speed Back Squats x 5 reps with 25% band tension or chains
– use 75% if using straight weight only and increase rest to every 90s.